Comparing Nutrients in 7 ounces Potherb Jute VS Kohlrabi

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Kohlrabi	21%	3%	76%

Macro Nutrients

	Potherb Jute	Kohlrabi	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.85% 11.5g	9.46% 12.3g	130g per day for Men 19-50 years
Sugars	NA	7.1% 5.16g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	19% 7.14g	38g per day for Men 19-50 years
Protein	16.5% 9.23g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Kohlrabi	Recommended Dietary Allowance
Vitamin A	61.3% 552μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.3% 1.1mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	61% 244μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	81.6% 73.4mg	137% 123mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potherb Jute	Kohlrabi	Recommended Dietary Allowance
Calcium	41.3% 413mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	28.4% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	118% 9.45mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	12% 0.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23.5% 165mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	32.6% 1109mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Potherb Jute VS Kohlrabi per 7 oz

Compare the macro and micronutrient content in 7 oz of Potherb Jute versus 7 oz of Kohlrabi to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potherb Jute vs Kohlrabi:

• 7 ounces of Potherb Jute have 139 times more Vitamin A, 2.7 times more Vitamin B1, 27.3 times more Vitamin B2, 3.2 times more Vitamin B3, 4 times more Vitamin B6 and 7.7 times more Vitamin B9 than Kohlrabi.
• While 7 oz of Raw Kohlrabi contain 2.3 times more Vitamin B5 and 1.7 times more Vitamin C than Raw Potherb Jute.
• 7 ounces of Potherb Jute have insufficient amounts of Vitamin B5
• 7 ounces of Kohlrabi have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Potherb Jute as well as Raw Kohlrabi have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potherb Jute vs Kohlrabi:

• 7 ounces of Potherb Jute have 8.7 times more Calcium, 2 times more Copper, 11.9 times more Iron, 3.4 times more Magnesium, 1.8 times more Phosphorus, 1.6 times more Potassium and 26.3 times more Zinc than Kohlrabi.
• Both Potherb Jute and Kohlrabi contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Kohlrabi lack sufficient amounts of Zinc
• Both Raw Potherb Jute as well as Raw Kohlrabi lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potherb Jute have 2.7 times more Protein than Kohlrabi.
• Both Potherb Jute and Kohlrabi offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Potherb Jute as well as Raw Kohlrabi provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Potherb Jute VS Kohlrabi

What are the health benefits of Potherb Jute compared to Kohlrabi?

Potherb Jute, also known as Molokhia, is rich in vitamins A, C, and K, as well as minerals like calcium and iron. It is high in antioxidants and fiber, which can support digestive health and reduce inflammation. Kohlrabi, on the other hand, is a good source of vitamin C, fiber, and potassium. Both vegetables offer health benefits, but Potherb Jute may have a slight edge in terms of its nutrient profile.

Can I lose weight easier by eating more Potherb Jute or Kohlrabi?

Both Potherb Jute and Kohlrabi are low in calories and high in fiber, making them great choices for weight loss. However, Potherb Jute is slightly lower in calories and higher in fiber compared to Kohlrabi. Therefore, incorporating more Potherb Jute into your diet may help you lose weight easier. Remember, weight loss also depends on overall calorie intake and physical activity levels.

Should I eat more Potherb Jute or more Kohlrabi to gain more muscles while training consistently?

To gain muscle while training consistently, it's important to focus on consuming an adequate amount of protein. Both Potherb Jute and Kohlrabi are nutritious vegetables, but Kohlrabi is higher in protein content. Therefore, including more Kohlrabi in your diet may be beneficial for muscle growth. Additionally, incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains can also help support muscle development.

What is the environmental impact of producing Potherb Jute compared to Kohlrabi?

Potherb Jute has a lower environmental impact compared to Kohlrabi because it requires less water, land, and resources to grow. Additionally, Potherb Jute is a resilient crop that can thrive in various conditions, making it a more sustainable option for the environment.